Sunday, March 27, 2011

Training Diary-Phase 2- Wk2.

Hey guys, feeling pretty good this week, have had nachos 4 times, but as I was saying to a client last night, at 4 meals a week of 35 meals total, that's about a 10% variance from my allotted meals, so I'm not too upset. Feeling good on the program as well, moving a little more weight, and despite the fact that I'm having trouble sleeping at night, I'm getting in in the mornings which is adding a little variety to my training which I like. It is getting to the stage though that when I get to my Thursday off, and my Friday afternoons off, I need the sleep, and am doing 12-14hr stints, or 2-3 x5 hour stints.

I'm feeling good without meat, it seems those 1 or 2 meals are all I need to even me out (wow how much do I sound like a junkie?). I'm still taking my multivitamin supplement (obviously we can debate on whether that's even necessary), and my moods are good, even and I'm feeling back to normal (huzzah!).

Rob Superset

Phase 2

Day 1

Upper BodySRWk1
BB Inc Press/ DB BO Row310 60kg/32.5kg, 80kg/37.5kg, 90kg/40kg.
DB Bench/ Core Row310 32.5kg/17.5kg, 35kg/20kg, 35kg/20kg.
DB Std Prss/ CG Pullup310 27.5kg/BWx9, 30kg/BWx8, 30kg/BWx8.
Dip/ Preacher Crl310 BWx10/37.5kg, BWx 10/42.5kg, BWx10/42.5kg.
CG Pushup/ DB Hammer Crl310 Yes I continue to be weak.

Day 2

Lower Body/AbsSRWk1
Front Squat310 70kg, 80kg, 80kg.
DB Rvrs Lng/ PullThrough310 20kg/140kg, 25kg/150kg, 25kg/150kg.
Hack Squat/BB  Hip Ext310 60kg/60kg, 70kg/60kg, 70kg/60kg.
Pallof Press (each side)310 80kg, 90kg, 90kg.

Day 3

Upper BodySRWk1
DB Inc Bench/ BB BO Row310 35kg/60kg, 35kg/80kg, 35kg/90kg.
Wghtd Pushup/ Invrtd Pullup *310 40kg/20kg, 40kg/20kg, 40kg/20kg.
DB Std Arnold/ Mx Grip Pullup310 25kg/BWx9, 27.5kg/BWx9, Ran out of time.
CG Bench/ DB Alt Curl310 Same
DB O/H Ext/ BB Curl310

Day 4

Lower Body S R Wk1
BB Sumo Deadlift 3 10  80kg, 100kg, 120kg.
RFESS/ Kttlbll Swg 3 10  22.5kg/28kg, 25kg/28kg, 25kg/28kg.
Leg Press/ Sngl Leg Curl 3 10  120kg/1, 240kg/1. 240kg/1.
Valslide Rllt/ Plank
10  1/1, 1/1, 1/1
* Pushup and Inverted pullups are weighted

I've been having green tea before most workouts and I guess it's been making me feel good, my numbers are going up and so are my stats. I did a weight and bodyfat percentage test on the OMRON on Tuesday and I was sitting at 96kgs and 17.5%BF, which is a 2kg weight increrase with only a .5% bf increase (about 350-400g of fat?) which is pretty good in about the 4 weeks since I last measured it, a nice vindication and reassurance that what I'm doing is working. I might add a creatine supplement when my weight gets to 100kgs, and I'll start dieting if I get close to 20%, otherwise I'll just be too fat, by summer. As it was on my last 6 month diet (from January to June last year) I went from 100kgs to 93kgs in 6 months and lost 5% bodyfat (from about 18% to 14%), and I went pretty hard. I was training 6 days a week, I did Alwyn Cosgroves "Alternating Set System" which was a 12 week program followed by a 12 week x3 day a week circuit program with progressively more intense intervals on non weight training days (I basically followed Cosgrove's heirarchy of fat loss). Which is possibly what I may do this time round.

Breakfast: 1 cup of oats with 1 scoop protein powder, hi lo milk, 1/2 teaspoon of sugar. 700mL of water.

Meal after morning shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Meal before training and afternoon shift: 1 can of salt reduced baked beans, 1 glass of Hilo milk. 500mL water.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training.

Dinner: Various egg options, I cooked up my chicken and made a korma curry with it.But as you see above, have only had 2 meals from it, other meals included eggs on toast, egg white omelette's with toast etc.

Supplements. 3-4 fish oil tabs with my morning smoothy, and I've started taking a multivitamin supplement once-twice a day.

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